{"id":3459,"date":"2021-01-01T22:42:55","date_gmt":"2021-01-01T17:12:55","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=3459"},"modified":"2022-10-30T14:36:50","modified_gmt":"2022-10-30T18:36:50","slug":"dumbbell-floor-exercises","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/dumbbell-floor-exercises","title":{"rendered":"14 Dumbbell Floor Exercises You Can Do While Lying Down"},"content":{"rendered":"\n

You don’t always need a workout bench to perform lying dumbbell exercises. You can do various exercises while lying down on the floor if you have a set of dumbbells, for example, floor press<\/a>, dumbbell IYT raises<\/a>, and dumbbell leg curls<\/a>.<\/p>\n\n\n\n

In this article, I will share the best dumbbell floor exercises you can do at home with no bench. These exercises help target various muscles throughout the body, including the chest<\/a>, back<\/a>, legs, and core and help you improve your body composition.<\/p>\n\n\n\n

Related: Full-Body Dumbbell Standing Exercises (No Bench)<\/a><\/pre>\n\n\n\n
Here’s a quick list of dumbbell exercises you can do while lying on the floor.<\/p>\n\n\n\n
Chest, Shoulder, and Triceps<\/strong><\/p>\n\n\n\n
  1. Dumbbell Floor Press<\/li>
  2. Floor Dumbbell Fly<\/li>
  3. Dumbbell Squeeze Press<\/li>
  4. Decline Floor Press<\/li>
  5. Lying Dumbbell Lateral Raise<\/li>
  6. Dumbbell Triceps Extension<\/li><\/ol>\n\n\n\n
    Back, Biceps, Leg, and Core<\/strong><\/p>\n\n\n\n
    1. Dumbbell Floor IYT Raises<\/li>
    2. Lying Dumbbell Superman<\/li>
    3. Lying Biceps Curl<\/li>
    4. Dumbbell Glute Bridges<\/li>
    5. Dumbbell Leg Curl<\/li>
    6. Dumbbell Sit-ups<\/li>
    7. Side plank Hip Raises<\/li>
    8. Dumbbell Leg Lifts<\/li><\/ol>\n\n\n\n
      These exercises are suitable for all fitness enthusiasts. Whether you’re a male or female, you can incorporate them into your workout routine<\/a>.<\/p>\n\n\n\n
      Lying Down Dumbbell Exercises for Chest, Shoulder, & Triceps<\/strong><\/h2>\n\n\n\n
      1. Dumbbell Floor Press<\/h3>\n\n\n\n
      Level<\/strong><\/th>Muscles Worked<\/strong><\/th>Focus<\/th><\/tr><\/thead>
      Beginner<\/td>Triceps and Chest<\/td>Strength and Gain<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n
      \n
      \"Dumbbell<\/figure>\n<\/div>\n\n\n
      The floor press may not be as popular as bench presses, but it is a good workout to develop chest and tricep muscles without the help of a workout bench. <\/p>\n\n\n\n
      How to<\/strong>:<\/p>\n\n\n\n
      1. Pick one dumbbell in each hand, and lie on the floor with your knees bent in front of you. <\/li>
      2. Bend your elbows and hold the dumbbells at your sides to your chest level. <\/li>
      3. Brace your core, inhale and press the weights upward over your chest until your arms are straight. Bring the dumbbells close to each other at the top but avoid the collision. <\/li>
      4. Now, lower the dumbbells back to the start and repeat for the required number of repetitions. <\/li>
      5. Focus on your triceps and chest while pressing the weights. <\/li>
      6. Suggested sets and repetitions: 3 x 10-15<\/li><\/ol>\n\n\n\n
        Dumbbell Floor Press Variations <\/strong><\/h4>\n\n\n\n
        a) Single-arm Floor Press: <\/strong><\/p>\n\n\n\n
        The steps to perform a single-arm floor press will be the same as a normal floor press. However, instead of pressing both arms together, you’ll need to press one arm while holding your other arm straight over your chest. <\/p>\n\n\n\n
        You can also combine this move with both arms and floor presses. So, for example, if you’re doing three sets of 16 reps each, do 4 reps with both arms, 4 reps each single-arm, and then finish with 4 reps with both arms.  <\/p>\n\n\n\n
        b) Neutral Grip Floor Press<\/strong><\/p>\n\n\n\n
        The neutral grip variation of floor press primarily works on triceps muscles and helps your triceps grow. <\/p>\n\n\n\n
        You can do this exercise by following the same steps as the dumbbell floor press. You need to change only your grip. So when you perform, hold the dumbbells with a neutral grip instead of an overhand grip. <\/p>\n\n\n\n
        2. Floor Dumbbell Fly <\/h3>\n\n\n\n
        Level<\/strong><\/th>Muscles<\/strong><\/th>Focus<\/th><\/tr><\/thead>
        Beginner<\/td>Chest<\/td>Strength and Mobility<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
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